Categories
WOD

Strict press

Strength
5 sets:
Strict press – 10 reps
1:00 core hold after each set (accumulate)

Conditioning
18 min amrap:
50-40-30-20-10
Doubles (line hops/singles)
Hang db clean & jerk

Categories
WOD

Stamina squat

Strength & stamina
10 min EMOM: 10-20 weighted or unweighted squats

Conditioning
6 x 2 on 1 off:
10 db snatch
10 burpees over db

Categories
WOD

Deadlift & amrap

Strength
5 supersets:
10 one legged deadlift or bar
5 strict hspu or max set of push ups

Conditioning
15 min amrap:
15 kb swings
15 air squats
15 sit ups
200m run/row, 500m bike (50 mount climbers)

Categories
WOD

Lunge & long

Strength
5 supersets:
10 lunges per leg
20 weighted glute bridges

Conditioning
25 min ladder:
1-2-3-4-5-6-7-8 etc
push ups
sit ups
db or bar rows

Categories
WOD

Superset & Intervals

On the strength move from the strict press straight into the lemon squeezers for each superset.
Todays intervals are short sprints. Whatever time you have left in the 4 minutes use as rest. Your score is your slowest round.

Strength
5 supersets:
8 strict press DB/bar/kb
20 lemons squeezers

Conditioning
5 rounds on the 4:00
30 air squats
20 down ups
10 ground to overhead

Categories
WOD

Team beep test

‘Harpy’

AMRAP:

In teams of 2:
2R bergeron beep test relay style
50/35 cal erg
4R bergeron beep test relay style
50/35 cal erg
6R bergeron beep test relay style
50/35 cal erg

And so on adding two rounds a time:

Bergeron beep test
7 thrusters 35/25
7 pull ups
7 burpees

Categories
WOD

Power snatch

Power snatch

6 x 2 mins on 2 min rest:
5 power snatch
10 bar hop burpees
15 chest to bar pull ups

Categories
WOD

Deadlift

Deadlift 3-3-3-3-3 – linear with dead stop at bottom

Amrap 15:
40 single arm db hang clean n jerks
30 box jumps
20 hspu
10 deadlifts 100/70k

Categories
WOD

Push press

Push press 5-5-5-5-5 ascending weight

‘Jack’

20 min amrap:
10 push press 50/35k
10 kb swings
10 box jumps

Categories
WOD

Front squat

Front squat 3-3-3-3-3 linear

‘Double check’

On the 4:00 x 5 rounds:
50 double unders
20 cal erg
10 front squats 70/50k